New updated workout, out with old in with new..

[Bonnie]

I went back to read the " carbs " thread & saw on weights days I'm to eat 40-60 g of carbs from complex.I thought it included the fruit & vegs.My oatmeal only comes in at about 30 g of carbs, so I will adjust that.June 18 th was the day I started so I'm counting 28 days from that date.Off to do my cardio

[Bonnie]

Todays Workout

HIIT elliptical Res lvl 8

6 intervals 30/90 second split
5 mins slow
20 mins SS

I am so glad I took that course because its taught me how to stretch & WHAT I'm stretching etc, feel fantastic

[EdgarHF]

I went back to read the " carbs " thread & saw on weights days I'm to eat 40-60 g of carbs from complex.I thought it included the fruit & vegs.My oatmeal only comes in at about 30 g of carbs, so I will adjust that.June 18 th was the day I started so I'm counting 28 days from that date.Off to do my cardio

With my diabetes my diet is all about counting carbs. But, I do wonder with the amount of exercise I am doing now a low carb diet is still what I have to do. I will have to ask my doctor when I see him in October.

[Boss Man]

Have you considered an electronic Glucose monitor as opposed to a testing device? Assuming you don't have one already that is.

It may be a simple way of testing before and after exercise what happens. So you do it before you leave and when you get home, then perhaps log the results in a notebook, simply listing the day your logged and what you did training wise, to see if there's any significant differences in what happens to your Bloodsugar when you do Aerobic as oppposed to Anaerobic stuff.

Might be a thought .

[Bonnie]

Boss man, in my manual it states, protein consumption for normal people to be 1 g per kg of weight, mid range is 1 - 1.4 & athletes 1.4 - 1.8 g per kg of body weight AND that excess protein along with all other fuels will be stored as FAT. Should I recalculate my protein, because I eat way more. According to this method I should be aiming for 16 g per meal, based on six small meals. ( my weight is just under 52 kg )

[Bonnie]

Thanks les, but now I need to find out why our government would have such ridiculous numbers in their official fitness manual

[Boss Man]

Excess Protein can contribute to Kidney Stones and Gout. I cannot say how much it will contribute to Fat however.

[Bonnie]

Todays workout

Chin ups ( full extension )
3 x 8
with
Split Squats
3 x 8 x 100

Pushups
3 x 12
with
One arm row
3 x 8 x 40

Seated row
3 x 8 x 80

Tricep press down
3 x 8 x 70

Bicep cable curls
3 x 8 x 55

Leg raise w Ab curl
3 x 8

Planks
1x50/45

Side planks
1 x 30/20

I've slowed all of my movements down & concentrating on stability, proper foot angles etc. The counting on the planks ( need to wear my watch for those )is lower because I went slower.Still plugging away at studying & when I'm in the gym I'm analyzing, I'm nervous about the test coming up, but as the instructor said, it is an advantage that I actually DO the moves, makes it easier to identify the working phase, the joint, the muscle & eventually the movement itself.How anyone would undertake that without doing the workout, I don't know. One third of the test is directly on that topic.Picked up my first aid manual today..help bleeding people ?? Are they kidding me, I'd probably freakin faint, amputation ?..Hope some kinda survival mode kicks in if I ever need to save anyone.Well its like sitting in a sauna in my sons room, so tomorrow is NOT an off day, due to the fact I'll be on my ass all saturday at first aid.Hope everyone had a good day..Oh, yeah weigh in was 114.6..so up a pound approximately..I'm guessing that is water..not sure taking creatine is worth the price of being a blow fish.

[Bonnie]

Doubt I will be on later today so..

Todays workout

HIIT elliptical res lvl 8
6 intervals 1min/2min

Have decided this morning to pursue a specialist regarding the lymph nodes in the neck, neck pain, headaches, sinus infections, etc..simply having infusions is helpful, not working out.It is time to get to the root of the problem, I'm sure low antibody production is not good, but I DON'T know if it is the actual cause.Though there is alot of scarey shit involved in the neck, should never look up symptoms online, end up terrified.I am considering cutting out the creatine for now, it is fuel for fast twitch fibers as I understand it BUT does one need have a constant " extra " supply of it in the body..ie take it everyday to build up a ready supply for use, or take it only for days of use of fast twitch fibers ?..which would not include off days.The purpose of it is to aid in building more muscle fibers, than the fuel you own body supplies ? Why does it make a person retain water exactly ? Things to ask about.Since I'm being educated in fitness, it is not as simple as just " going to the gym to work out " I need to know what is going on & the course I took, doesn't delve into detail about supplements.So if anyone can summarize what the main goal of it is, that would be appreciated Time to go do my cardio, have my infusion & STUDY, have a good day everyone

[feelin-great]

should never look up symptoms online, end up terrified.

I agree! I have a friend who always searches for her symptoms online and every month she is convinced she has a new disease that is going to kill her It always ends up being something very, very minor but she assumes the worst...

[Bonnie]

Yeah on the most extreme end of this is head & neck cancer, though it has inspired me to at least find out what it is

[Boss Man]

Yes, You pretty much need to maintain Creatine levels every day when supplementing, because you filter out roughly as much as you consumed. Remembering of course it does require cycling.

[Bonnie]

Les that is frightening.Boss man how long on the stuff & how long off ? ..Wish I had my certificate already, gosh women were stopping me on the street to ask how I achieved such " cut arms "..in the market, almost everywhere I went.Though its really not that simple of answer. Even my boss asked how much I bench press, when I told her I don't do those, only push ups, pull ups & chin ups, she said ..amazing !Though I do DB pullovers, not sure she would have a clue what those are.I did reply to the market clerk, something akin to..I do push ups, pull ups, chin ups, squats, dead lifts & eat really cleanly, I was shocked she had the insight to say..as she looked me up & down...you DON'T eat rice or pasta do you ?..For a chat at a cash register, my regime to my physique is a bit long, told her when I'm registered I' ll bring her a card, she said yes bring me your card My boss said my arms look bigger, I think its just because the fat on the back of them has virtually disappeared, so they are more defined now.I'm finding the more I read about all the things that makes up fitness, the more interesting it becomes.Look forward to knowing much more

[Bonnie]

Todays workout

Chin ups
3 x 8
with
Front squats
2 x 8 @ 95
1 x 6 @ 95

Pull ups
2 x 5
1 x 4
with
Deadlifts
3 x 5 x 135

Supinated bent DB rows
3 x 8 x 25 x 2

Arnold press
3 x 10 x 15 x 2

Lying leg raise w curl
3 x 8

Planks
2 x 1 min

Side planks
2 x 30 seconds

I used to cross my feet & bend my bend my knees during chin ups, now I cross my feet, but leave them straight down.I adjusted my feet in the front squats, hence a cpl less, timed my planks, today is last workout for the week, did five straight days, due to first aid course in the morning, have a good weekend everyone

[fitoverforty]

As always, your workouts look great! I'm always so impressed with your continued improvements in strength. I think you have found the perfect career for you - what could be better than to have a job that keeps you fit while educating and helping others to begin their own weight loss and healthy lifestyles! Go Bonnie!!